Plank Drag (Kettlebell)

A dynamic core exercise performed in a plank position where you drag a kettlebell across your body, combining core stability with anti-rotation strength.

Instructions

1. Set up in a plank position with your hands on the ground, shoulders stacked directly over your wrists.
2. Position a kettlebell on the ground to one side of your body, near hip level.
3. Place one hand on the ground while reaching across with your other hand to grasp the kettlebell handle.
4. Drag the kettlebell across your body underneath you, maintaining a rigid plank position with your core engaged.
5. Place the kettlebell on the opposite side of your body.
6. Move your supporting hand to the ground and reach across to grasp the kettlebell handle again.
7. Drag the kettlebell back across your body to the starting side.
8. Continue alternating sides for the desired number of repetitions.

Tips

• Maintain a perfectly level plank position throughout; avoid letting your hips sag or pike upward.
• Keep your core braced and engaged to prevent rotation or twisting of the torso.
• Move deliberately and with control; dragging the kettlebell should be slow and steady rather than rushed.
• Ensure adequate space on both sides of your body for the kettlebell to pass under safely.
• Start with a lighter kettlebell to master the movement pattern before progressing to heavier weights.
• Breathe steadily; do not hold your breath during the movement.
• This exercise demands significant core stability, making it excellent for anti-rotation training.